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Execution technique

  1. Lie down flat, with the face upwards.
  2. Bend your knees, trying to bring the heels as close possible to the sitting bones. Wrap your hands around the shins and press the thighs to your chest. The knees should touch each other. Keep your head and shoulders down and push your lower back against the floor.technique3
  3. To get the most benefit from the pose, make sure that the full length of your back is resting on the floor and keep shoulders and neck relaxed. Focus your attention at the abdominal level, in MANIPURA CHAKRA.
  4. Return in the initial pose and relax while becoming aware of a soothing wellbeing feeling radiating from the solar plexus area.
  5. Practice always before meals or two hours after. It is very efficient to do the posture before sleep.

Benefits and effects

This asana gently massages the digestive system and gives relief from excess wind in the stomach and intestines. It improves the activity of the vital air that eliminates waste from the system.
The simple act of breathing abdominally in this pose massages the visceral organs, with toning effects especially on the liver and pancreas. It also stimulates the upward release of the diaphragm.
It strengthens the abdominal and lower back muscles. It trims the waist and thighs and eliminates the body odour.
Eliminates back tensions that are accumulated all day long, relaxing the spine. Lumbar pain can be the result of tension in the diaphragm.
The blood returns easily from the limbs to the heart; thus the whole circulatory system benefits from the practice of this asana.